WOD - Tuesday, 1.13.15

141 people worked out at the gym today. That is the most people we have EVER had in a single day. I'm so fucking jacked up about it you have no idea. All of the coaches are. Thank you.

This Sad pair of boots and water bottle were left at the gym tonight. They are in the lost and found. Get em!

This Sad pair of boots and water bottle were left at the gym tonight. They are in the lost and found. Get em!

THIS is what a ticket for parking at the meters looks like. I know because my beautiful, pregnant, _________________<- insert sappy description here, got one tonight because she didn't read the blog! Tell your friends.

THIS is what a ticket for parking at the meters looks like. I know because my beautiful, pregnant, _________________<- insert sappy description here, got one tonight because she didn't read the blog! Tell your friends.

Elements

Elements

So Fitness class was popular tonight! We were happy to see that everyone was down to give it a chance and we hope you really liked it. We will only get smoother transitioning with the elements and managing the size better with more reps.

 

GIFT CERTIFICATES are still available until Sunday. This is the last week to get em so cash in! 

Kait's Seminar is filling up and that's awesome. Don't miss it, sign up!

There are sign up sheets for those of you who would like to volunteer at Flex in the City and Flex Friday. Don't feel pressured to sign up, but if you have any interest in competing or working, you should absolutely do it. This is always hard for me personally (telling you that you should compete in or work at the event that we put on because it's our event), but they really are the best events in the North East and soon to be the country. If there is an event you want to be it, it's this one.

Warm Up

20 Wall Balls

Walking Elbow to Instep with Rotation

Squat Thoracic Rotation (10 each side)

10 Tuck Jumps

 

Strength:

In 20 minutes, build to a heavy set of:

1 Vertical Position Squat Snatch+1 Squat Snatch Above Knee+1 Full Squat Snatch


 

WOD:

Alternating with a partner:

5x500m Row at 85% of 500m row pace

 

Fitness - 11am only

Warm up

Inchworm one length of the gym

Duck walk one length of the gym

High knees 2 lengths of the gym

Side shuffle 4 lengths of the gym

With a KB: 10 halos 10 circles 10 RKB swings 10 1 arm RKB swings 10 american swings 10 1 arm thrusters

 

WOD

Kettlebell Annie 50-40-30-20-10

KB swings 53/35#

Double Unders

Sit ups